The document provides strategies for healthy eating, including meal planning, smart shopping, and creative cooking techniques. It emphasizes the importance of organizing meals around lean proteins, whole grains, and vegetables, as well as utilizing planned leftovers. The tips also include practical advice for grocery shopping and saving money while maintaining a healthy diet.

1. Easier ways to eat healthy
Sheryll Clarke, MS RD LD
Via Christi Clinic

2. What’s for dinner?
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3. What your plate should look like
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4. Before we can eat …
Plan and organize:
 Check what is in the freezer and pantry
 Stock the pantry with healthy basics: brown rice
whole grain pasta, crackers and cereals, dried
beans
 Review the grocery store ads
 Plan your weekly menu
 Still need help? Look for new recipes
(cookbooks, magazines, apps). Cooking is
an adventure!
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5. Menu
:
 Entree (lean protein)
 Vegetable (hot or cold)
 Whole grain (bread, rice or pasta)
 Fruit
 Beverage
 Extra
 Snacks
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6. Smart shopping
Shopping list:
 Keep a running list at home. Must be in writing or use
an app
 Organize your list to fit the layout of the
store’s aisles
 Organize clip or print coupons
 Price match
 Eat before you shop
 Don’t shop when you’re angry
 Try to avoid shopping on pay day
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7. At the supermarket …
 Shop early or late — avoid the 5 o’clock rush
 Leave the kids at home. Or, have them participate:
 Calculate the best buy
 Cross off the item on the list
 Pick out one fruit, one vegetable
 Avoid impulse shopping. Not on the list = not in the cart
 If you do pick up unplanned items, put them in the top of your
basket. Before checking out, ask yourself, “Do I really need
this?” If not, return to the shelf. You (or your kids) just got in a
few more steps returning food items!
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8. At home ...
 Clean fruits and vegetables as soon as you
get home
 Prepare a large batch recipe
 Be creative — use “planned-overs” in the
menu
 Cook on one day and use throughout the
week
 Go back to the basics and make from scratch
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9. Easier meals
 Slow cooker (chop up the vegetables the night
before)
 Stews, casseroles or stir-fry can stretch
expensive items into more portions or can
become part of the week’s “planned-overs”
 Add beans to recipes
 Add a fun night buffet: potato bar, taco bar,
soup night, breakfast night (yes, it takes
some planning)
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10. Grab and go ideas …
 Sandwiches, wraps, pita pockets
 Individual grab bags of raw veggies, trail
mix, low-fat cheese
 Fresh fruit
 Fruit smoothies (frozen in to-go cups)
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11. Saving money elsewhere
 Take your lunch
 Build up your cooking skills
 Day-old whole-grain breads
 Farmer’s markets/community farms
 Vegetable garden
 Store brand vs. name brands
 Buy fresh fruits and vegetables in season
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12. Time is money
 Better health saves money
 Don’t be afraid to start cooking — cooking is
an adventure!
Thank you!
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